Lala Push Day

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 2

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 3

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 4

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 5

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 7

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

90-120sn Rest

Exercise 8

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

30-60 sn Rest

Exercise 9

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

30-60 sn Rest

Exercise 10

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

30-60 sn Rest

Exercise 11

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

30-60 sn Rest

Exercise 12

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

1dk Reps

30-60 sn Rest

Dumbbell Shoulder Press

Seated Rear Lateral Dumbbell Raise

Half Kneeling High Cable Row Rope

Dumbbell Bench Press

Dumbbell Fly

Rope Pushdown

Push-down

Seated Bench Leg Pull-in

Crunches

Mountain Climber

Bicycle Crunch

Weighted Front Plank

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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